Whole Grain Jasmine Rice
Oryza sativaClinical Encyclopedia
Whole grain jasmine rice is a fragrant, long-grain rice known for its nutty flavor and slightly sticky texture when cooked. It retains the bran layer, making it a healthier option compared to white rice.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rinse the rice under cold water until the water runs clear. Cook with a ratio of 1 cup rice to 1.5 cups water, bringing to a boil then simmering for 15-20 minutes.
Smart Selection & Storage
Choose rice that is free from any discoloration or damage. Look for packaging that is sealed and intact.
Store in a cool, dry place in an airtight container to prevent moisture and pests.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Exhibit antioxidant properties that may help reduce oxidative stress.
"Jasmine rice is named after the jasmine flower due to its fragrant aroma when cooked."
Myths vs Realities
Healthy Recipes
Whole Grain Jasmine Rice Buddha Bowl
This vibrant Buddha bowl combines whole grain jasmine rice with fresh vegetables and a zesty tahini dressing for a nutritious meal packed with flavor.
- 1 cup cooked whole grain jasmine rice
- 1 cup mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup shredded carrots
- 1/4 cup chickpeas, rinsed
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, layer the mixed greens, cooked jasmine rice, cherry tomatoes, cucumber, carrots, and chickpeas.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper to create the dressing.
- 3. Drizzle the dressing over the bowl and serve immediately.
Spicy Jasmine Rice and Black Bean Tacos
These healthy tacos feature whole grain jasmine rice and black beans, topped with avocado and a spicy lime crema for a delicious twist.
- 1 cup cooked whole grain jasmine rice
- 1 can black beans, rinsed
- 1 avocado, sliced
- 1/4 cup Greek yogurt
- 1 tablespoon lime juice
- 1 teaspoon chili powder
- Corn tortillas
- Fresh cilantro for garnish
- 1. In a bowl, mix the cooked jasmine rice and black beans, adding chili powder, salt, and pepper to taste.
- 2. In another bowl, combine Greek yogurt and lime juice to make the crema.
- 3. Warm the corn tortillas, fill them with the rice and bean mixture, top with avocado slices, drizzle with crema, and garnish with cilantro.
Coconut Curry Jasmine Rice Bowl
A fragrant coconut curry bowl featuring whole grain jasmine rice, seasonal vegetables, and a creamy coconut sauce for a comforting meal.
- 1 cup cooked whole grain jasmine rice
- 1 can coconut milk
- 1 cup mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- Salt to taste
- Fresh basil for garnish
- 1. In a pan, heat olive oil and sauté mixed vegetables until tender.
- 2. Add coconut milk and curry powder, stirring to combine, and simmer for 5 minutes.
- 3. Serve the curry over the cooked jasmine rice and garnish with fresh basil.
Mediterranean Jasmine Rice Salad
This refreshing salad combines whole grain jasmine rice with olives, feta, and a lemon-olive oil dressing for a light and healthy dish.
- 1 cup cooked whole grain jasmine rice
- 1/2 cup cherry tomatoes, halved
- 1/4 cup black olives, sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked jasmine rice, cherry tomatoes, olives, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Jasmine Rice Stir-Fry with Tofu
A quick and easy stir-fry featuring whole grain jasmine rice, tofu, and colorful vegetables, all tossed in a savory soy sauce.
- 1 cup cooked whole grain jasmine rice
- 1 block firm tofu, cubed
- 1 cup mixed vegetables (snap peas, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Green onions for garnish
- 1. In a large skillet, heat sesame oil and sauté tofu until golden brown.
- 2. Add mixed vegetables and ginger, cooking until vegetables are tender.
- 3. Stir in cooked jasmine rice and soy sauce, mixing well, and serve garnished with green onions.
Jasmine Rice and Vegetable Stuffed Peppers
These colorful stuffed peppers are filled with a mixture of whole grain jasmine rice, vegetables, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked whole grain jasmine rice
- 1 cup diced tomatoes
- 1/2 cup corn
- 1 teaspoon cumin
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked jasmine rice, diced tomatoes, corn, cumin, salt, and pepper.
- 3. Stuff the mixture into the halved bell peppers, top with cheese if desired, and bake for 25-30 minutes.
Jasmine Rice Pudding with Almonds
A healthy twist on a classic dessert, this jasmine rice pudding is made with almond milk and topped with toasted almonds and fresh fruit.
- 1 cup cooked whole grain jasmine rice
- 2 cups almond milk
- 1/4 cup honey or maple syrup
- 1 teaspoon vanilla extract
- 1/4 cup toasted almonds
- Fresh fruit for topping
- 1. In a saucepan, combine cooked jasmine rice, almond milk, honey, and vanilla extract.
- 2. Simmer on low heat for about 15 minutes, stirring occasionally, until thickened.
- 3. Serve warm or chilled, topped with toasted almonds and fresh fruit.
Savory Jasmine Rice and Lentil Pilaf
This nutritious pilaf combines whole grain jasmine rice and lentils, seasoned with herbs and spices for a hearty side dish or main course.
- 1 cup cooked whole grain jasmine rice
- 1 cup cooked lentils
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a skillet, heat olive oil and sauté onion and garlic until translucent.
- 2. Add cooked lentils, cumin, salt, and pepper, stirring to combine.
- 3. Fold in the cooked jasmine rice, heat through, and garnish with fresh parsley before serving.
Jasmine Rice and Spinach Frittata
This protein-packed frittata features whole grain jasmine rice, fresh spinach, and eggs, perfect for a healthy breakfast or brunch.
- 1 cup cooked whole grain jasmine rice
- 4 eggs
- 1 cup fresh spinach
- 1/4 cup milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C).
- 2. In a bowl, whisk together eggs, milk, salt, and pepper.
- 3. In an oven-safe skillet, heat olive oil, add spinach, and sauté until wilted. Stir in cooked jasmine rice.
- 4. Pour the egg mixture over the rice and spinach, cook for a few minutes, then transfer to the oven and bake until set.
Whole Grain Jasmine Rice Sushi Rolls
These homemade sushi rolls use whole grain jasmine rice and are filled with fresh vegetables and avocado for a healthy and fun meal.
- 1 cup cooked whole grain jasmine rice
- 4 sheets nori
- 1 cucumber, julienned
- 1 carrot, julienned
- 1 avocado, sliced
- Soy sauce for dipping
- Wasabi and pickled ginger (optional)
- 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of cooked jasmine rice over it.
- 2. Arrange cucumber, carrot, and avocado in a line at the bottom of the rice-covered nori.
- 3. Roll tightly using the mat, slice into pieces, and serve with soy sauce, wasabi, and pickled ginger.
Frequently Asked Questions (FAQ)
Is whole grain jasmine rice gluten-free?
Yes, whole grain jasmine rice is naturally gluten-free.
How does whole grain jasmine rice compare to white rice?
Whole grain jasmine rice retains the bran and germ, providing more fiber and nutrients than white rice.
Can I use whole grain jasmine rice in sushi?
While it can be used, traditional sushi is typically made with short-grain rice for better stickiness.
How should I store whole grain jasmine rice?
Store in a cool, dry place in an airtight container to maintain freshness.
What is the cooking time for whole grain jasmine rice?
It usually takes about 15-20 minutes to cook.
Can I cook whole grain jasmine rice in a rice cooker?
Yes, a rice cooker is an excellent way to prepare jasmine rice.
Is whole grain jasmine rice good for weight loss?
Yes, its fiber content can help you feel full longer, aiding in weight management.
What are the health benefits of whole grain jasmine rice?
It provides essential nutrients, supports digestion, and may help regulate blood sugar levels.